The Proven Technique That Helps Carers Fall Asleep in Minutes

We all know it’s not easy to fall asleep when you’re a carer

Even when you finally get a chance to rest, the constant stress and worry of caring can make it difficult to fall asleep. And if you need to wake during the night to assist your elderly loved one, it only adds to the problem.

But as any carer knows, sleep is essential for your health and well-being.

Fortunately, there’s a simple technique that’s helping people fall asleep in just minutes. It’s free, requires no special training or equipment, is drug-free, and can be done by anyone at any time.

We’ll summarise Michael Grothaus‘ personal experience using this technique and explain how you can apply it to your routine.

 How Well Does This Technique Work?

This sleep technique is reported to work for 96% of people who tried it for six weeks. That timeframe is important to note because the method may not work immediately—it often takes practice.

Michael, who tested the technique for the full six weeks, found it to be effective. It took about a week for him to start falling asleep within a few minutes of applying the technique. While it didn’t work 100% of the time, by the fourth week, it worked for him the majority of the time.

Interestingly, Michael found that one of the visualisation exercises seemed to work better than the other, so it’s a good idea to experiment with both to see which one suits you best.

 Will This Technique Work for You?

It’s definitely worth a try. It only takes two minutes, costs nothing, and is drug-free. This is a much better option than relying on sleep medications, which don’t always work effectively and can come with unwanted side effects or long-term health issues.

To give the technique a fair shot, try it consistently over the full six weeks.

 How to Use the 2-Minute Sleep Technique to Fall Asleep Fast

This technique, originally designed for high-stress environments, involves muscle relaxation, breathing, and visualisation to calm the mind and body.

Here’s how you can use it:

1. Prepare your environment: Sit on the edge of your bed. Ensure that only your bedside light is on, your phone is silenced, and your alarm is set for the morning.

2. Relax your facial muscles: Begin by scrunching up your face to create tension, then slowly let your muscles relax completely. Let your tongue naturally loosen as well.

3. Relax your shoulders: Allow gravity to pull your shoulders downwards. Then let your arms drop, one side at a time, allowing them to hang loosely by your sides.

4. Focus on your breathing: As you relax, breathe in and out, listening to the sound of your breath. With each breath, feel your chest loosen further, and allow gravity to help relax your thighs and lower legs.

5. Clear your mind: Once your body feels loose and relaxed, try to clear your mind for 10 seconds. If thoughts pop up, let them pass without dwelling on them—just focus on keeping your body loose and relaxed.

6. Visualisation: Now, picture one of these two calming scenarios:

   – Imagine yourself lying in a canoe on a calm lake, with clear blue skies above.

   – Or, picture yourself lying in a soft hammock, gently swaying in a pitch-black room.

   If visualisation isn’t your thing, repeat the mantra “Don’t think, don’t think, don’t think” for 10 seconds to clear your mind.

Going through these steps should take around two minutes. After completing them, lie down, turn off the bedside light, and hopefully, you’ll drift off to sleep within minutes.

For carers juggling the demands of looking after their elderly parents and dealing with interrupted sleep patterns, this technique may be a simple yet powerful tool to ensure you get the rest you need. Sleep is vital not just for your own health, but for providing the best care possible for your loved one.

Give this technique a try—your mind and body will thank you.